PAX: Hi Viz, Vegemite, Hambone, Skidmark, Pop-a-lock, Frogger, Edible Arrangement, Shooter (Knoxville), Cowboy, Brother at Law, Deep Dish, Crawfish (QIC)
Mosey to soccer fields for warmorama: SSH x 20IC, GM x 10IC, IW x 15IC, WMH x 15IC, BAC x 15IC, High Knees x 10IC, Butt kickers x 10IC
Burpee Mile: Lap around the park w/ 10 burpees at start, each corner, and finish (60 total).
Hambone’s partner pull-up special: Max out underhand, overhand, and parallel pull-ups then partner assists for 5 more. Flapjack. R&R.
HIIT Intervals: 5 exercises, AMRAP x 30s, x 3 rounds, no rest. Rnd 1; Groiners, Jump squats, plank jacks, high knees, flutter kicks Rnd 2: Merkins, Monkey humpers, mtn climbers, box jumps, american hammers
Merkin compass: 10 merkins, rotate 90 degrees right, 10 wide merkins, rotate 180 degrees left, 10 diamond merkins, rotate 90 degrees right, 10 merkins.
Mary: Flutter kicks x 20IC, Freddie Mercuries x 15IC, Hello dollies x 15IC, JLos x 20IC, 2 minute plank progression.
Bullhorn: Sign up for Ironclad, Brewruck 7/21, lots of 2nd & 3rd F events coming up so keep an eye on Slack, continue to pray for Spicoli.
SYITG,
Crawfish